Daily Schedule To Lose Fat and Gain Muscle

Is it really possible to build muscle and lose fat at the same time, or not? If you want a short answer: Yes. The more involved answer is that it is complicated, and it depends on what you mean by “at the same time.”
One of the most common questions fitness experts hear from their clients is whether it is possible to lose fat and gain lean muscle mass at the same time. Chances are that you have seen dozens of websites trying to sell you products, but before you go that far – you should do the research and find out which supplements you need, and if you really need them.
If you are embarking on a fitness program, your goal is most likely to eliminate body fat and “get in shape” by increasing your lean body mass. While you can work on both of these elements side-by-side, the physiological processes that are needed to burn fat and build muscle cannot take place at the exact same time in the body.
The trick to losing fat and gaining muscle in the same time period is to alternate your workouts, so that one day you are working on fat-burning (“cardio”) exercises, and the next you are working on your muscle-building (strength-training) routine. Of course, it pays to be aware of what weight loss programs are out there to help you achieve your goals.
Here’s what a typical weekly workout schedule might look like:Monday

Warm-up

30-60 minute cardio workout

15-20 minutes stretching

Tuesday

Warm-up (10-15 minutes light cardio)

Upper-body workout – 2 sets, 15 reps each for each major muscle group

15-20 minutes stretching

Wednesday

Warm-up

30-60 minute cardio workout

15-20 minutes stretching

Thursday

Warm-up (10-15 minutes light cardio)

Lower-body workout – 2 sets, 15 reps each for each major muscle group

15-20 minutes stretching

Friday

Warm-up

30-60 minute cardio workout

15-20 minutes stretching

Saturday & Sunday - Rest
Clearly, if you are training for a marathon or looking to enter a body-building competition, your workouts will vary in length and intensity based on your specific goals, and you will need the assistance of a fitness professional to help you determine which exercises you will need to perform.
In order for all of this to work, you will need to tailor your diet appropriately, so that you are both providing your body with enough protein and other nutrients necessary to form new muscle tissue, and at the same time creating a calorie deficit, where you are burning more calories than you consume on a daily basis.
The best part of following this type of training regimen is that, because the more muscle mass you have, the more calories you will burn even during rest, building muscle actually helps you lose unwanted fat.